Have you ever kept a food diary only to be shocked by what you really eat in a day? #Same. We’ve put ourselves to the test and asked our resident dietitian Margs to tell us what she thinks.

Our first tribute is our Brand Marketing Manager and self-confessed brunch addict, Ashton. Here's what her week looked like:

	Breakfast	Lunch	Dinner	Snacks
Sunday	French toast (2 slices of grainy bread & 2 eggs) with maple syrup & fresh berries	2x homemade rice paper rolls with sweet chilli tofu, spinach, carrot, cucumber, mushrooms, avo & vermicelli	Cooked tuna and avocado sushi + piccolo latte on full cream milk at the Tennis
Monday	Overnight oats made with almond milk, natural PB, YF vanilla protein powder, chia seeds, maple syrup & blueberries + piccolo latte on full cream milk	2 leftover rice paper rolls from yesterday	Spiced beef meatballs with sweet potato, pumpkin & pine nuts Dessert: a mango	Air-popped lightly salted popcorn & a banana 3x Cruskits with natural PB + a green tea
Tuesday	Overnight oats + Piccolo latte	YF Classic Tuna Pasta Salad + a Golden Summer Youjuice	Steak with mashed potatoes, zucchini & silverbeet Dessert: Green juice popsicle & a mango	Popcorn & a homemade granola square (thanks Em!) ~6 dried coconut roll things
Wednesday	Overnight oats + Piccolo latte	YF Peri Peri Chicken & Rice + Green Machine Youjuice	1/2 serve of take-away butter chicken, jeera rice & naan Dessert: mango	Popcorn & a banana
Thursday	YF Egg-white Omelette & Potato Smash + Piccolo latte	Gnocchi with pumpkin puree and goatʼs cheese at Blockhouse Nundah	2 slices of GF grainy bread with baked beans (big lunch = lazy dinner!)
Friday	Grainy bagel with avo, egg, rocket, dill cream cheese & a flat white at Putia Pure Food Cafe	Greek salad cooked up by the YF Menu Development chefs	YF Nacho Beef Bowl - upgraded with some extra corn chips, fresh avo, sour cream & cheese
Saturday	1 slice GF toast with 2 poached eggs, mushies, spinach & cherry tomatoes	Vietnamese vermicelli salad with chicken spring rolls at Cafe O Mai in Annerley	Tandoori chicken & sweet potato bowl with lettuce, carrot & garlic yoghurt Dessert: rockmelon, greek yoghurt, handful of nuts & dark choc bits	Smoothie with a Hummingbird antioxidant blendie, coconut water, raspberries & blueberries

My Overall Feedback

Overall, Ash is doing pretty well! Her meals are mostly balanced and, despite a hectic work schedule, she’s eating regularly and enjoying foods from each of the food groups; she’s not avoiding anything unnecessarily.

She also appears to have a balanced approach to food and eating, which is great – it definitely looks like she’s got the 70/30 approach down pat!

View this post on Instagram

getting smashed 🥑

A post shared by ASHTON ϟ (@ashtuckerman) on Jan 30, 2019 at 6:43pm PST

What Ash does well

I love that there is plenty of variety in Ash’s week! She’s getting plenty of fibre from the grainy breads, overnight oats, and baked beans (although commercial bake beans can be higher in sugar, so be careful with this one).

Ash is also including some good, healthy fats in her diet, like chia seeds and avocado. This is super important as not only do healthy fats promote satiety (the feeling of fullness), they also help us absorb fat-soluble vitamins (vitamins A, D, E, K) and are great for your heart health, so this is a big tick from me.

Ash’s Sunday homemade rice paper rolls hit all the nutrition boxes: protein (tofu), healthy carbs (spinach, carrot, cucumber, mushrooms, noodles and rice paper) and healthy fats, thanks to avo. And it’s even better because it’s homemade – that way she knows exactly what goes into it!

Ash’s Thursday breakfast of Egg-White Omelette and Potato Smash is also a win. Starting your day with a balance of protein, healthy fats, and carbs is great because it means you’re not starting off on a blood glucose rollercoaster and you have sustained energy to get you through the morning.

Nobody has time for the ‘hangries’ within half an hour of getting to work! Being lower in calories (219cal/serve), higher in protein (18.2g/serve), low in sugar (5.7g/serve) and adequate in fibre (3.0g/serve) this dish ticks all the boxes. It’s a great way to start the day.

Where Ash can improve

While overnight oats (overnight oats, almond milk, natural peanut butter, YF vanilla protein powder, chia seeds, maple syrup, and blueberries) is a fantastic breakfast option, Ash appears to be putting in a little too much protein into the mix.

Both the protein powder and the peanut butter are significant sources of protein, so I’d suggest she opts for one or the other.

It’s super easy to overdo the protein: you only need about 20g protein per meal. What you don’t need, your body will either try to get rid of it or store it - and in the case of protein, too much can be converted into glucose and stored.

youfoodz gone nuts snack pack

Pairing popcorn with a banana at morning tea is too many carbs in one hit and not a whole lot of protein or healthy fat. I’d suggest swapping the popcorn for something like the Gone Nuts Snack Pack and having those with the banana instead.

Ash’s fruit intake looks a little low some days - try to aim for two serves of fruit each day. Also, make sure you’re drinking 1.5–2L of water a day.

Swaps Ash Could Try

Try swapping to a skim milk latte or a short black to reduce your intake of saturated fats. Despite popular belief, reduced fat milk doesn’t have more sugar than full fat.

By doing this you’d also be cutting down on the total calories and skim milk also has more calcium, which is super important for strong bones!

youfoodz 70/30

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